The Bulgarian bag is a versatile, classic training tool. The specific shape allows you to train both lower and upper body easily, not to mention hitting the core from all angles. Onnit's HydroCore Bag offers the same great benefits of the classic Bulgarian bag, but is unique in that we're using water for resistance, helping to build stability, strength, and explosiveness.
As the first of its kind, there are likely some questions. Let us answer them for you:
How do I fill the bag?
Position the valve opening directly under a faucet and allow water to flow into the bag until it reaches the desired level. Once that level is reached, you will need to pump air into the bag to make it firm.
Pro tip: once the ideal level has been reached, mark the water level so you can hit that point with ease every time.
How much water is enough?
We suggest a lighter weight (less water) while adjusting to the tool, as it allows the user to focus on correct movement patterns while in use. 10 pounds is great start for a new users; this will have the bag about a quarter (¼) full. A bathroom scale will provide a more accurate measure, however. The bag can be filled to 35 pounds total.
For the greatest variety of uses, fill the bag ¼ to ½ full.
How do I empty the bag?
To empty, place the bag over a drain (sink, bathtub, etc.) and open the valve. Turn over (valve-side down) and gently press the air and water out of the bag. It can then be folded for storage.
How do I store the bag?
If you plan on keeping the bag full so it can be used regularly, the water inside may become
cloudy. We suggest adding ¼ cup of plain white vinegar per gallon (3.8 liters) of water. The natural acidity of the vinegar will help neutralize the alkalinity in the water, assisting in the prevention of water discoloration, keeping your HydroCore Bag crystal clear.
When not in use, allow the bag to dry out, and then store in a cool, dry place, out of direct sunlight and heat.
How do I get the most use out of my HydroCore Bag?
Ideal for squatting, rowing, pressing, and swinging, this tool is designed designed to be thrown and used as a base of support. Avoid slamming it into the ground forcefully and dragging it across abrasive, rough terrain. To reduce damage, inspect your surroundings for anything that could puncture the bag.